When it comes to getting the most out of your workouts, medical experts resoundingly agree that reaching your target heart rate or heart rate training zone is the key. To obtain your target heart rate, we first need to determine our maximum heart rate or MHR. Simply subtract your age from 220 and the resulting value is your MHR. For example, if you're 35 years old your MHR would be 185 beats per minute (220 - 35 = 185). Next, multiply your MHR by 50 to 70 percent and you've just identified your target heart rate. For our 35 year old, it would be 93 to 130 beats per minute (185 x .50 = 93; 185 x .70 = 130). Naturally, the first question that people ask is how does one know when they have hit that target range? One handy tip to approximate when you have hit that range is to see if you can talk, sing or perform neither while working out. If you are able to carry on a conversation but not able to sing while working out then you are likely working out with moderate intensity and are within your target heart rate. However, if you are also able to sing then you better kick it into high gear as you're likely below your target heart rate. Scientists have observed that getting your heart to beat 50 to 70 percent of one's MHR is the key to a long and healthy life. Even though burning calories is helpful to melting the pounds away, it does not compare to the lasting benefits of strengthening your heart. Your heart is like any muscle in the body. The more you work it out the stronger it becomes. The stronger your heart is the more efficient it pumps blood throughout your body which means your heart beats less and the less it beats the longer is lasts. So the next time you are working out you better not skip the cardio and you better ensure you're in the zone of your target heart rate!

In the face of growing pressure to reduce class time allocated to physical education several studies have published results that have given school administrators, teachers and politicians reason for pause. After a new review of previous studies, scientists have identified what many parents have long suspected - If you provide your child with physical activity they are generally more behaved and better able to concentrate on tasks. When that child is moved into a classroom setting that ability to concentrate becomes even more advantageous. The reviewed studies followed children for several months to a few years. The children that were exposed to regular exercise or physical activity not only gained less weight over the next three years but they also out performed their nonactive peers in math, spelling and reading. It should be noted that the studies did not show a significant correlation to children that participated on a sports team but it did show that children who stated that they exercised regularly also performed at higher levels academically. It also showed that the more they exercised the greater their academic performance was. It appears that science is providing proof that the key to a healthy mind is a healthy body.

New research confirms that it's the total number of calories
consumed and not so much what types of foods we eat that results
in body fat gains and losses. While that's not to say that
different foods aren't healthier than others - clearly, they are -
but in terms of body fat, it's a simple matter of the more calories
in, the more fat we pack on. An interesting finding of the study -
when the excessive calories were higher in protein, although
subjects gained a similar amount of body fat as those on lower
protein diets with the same overall calories, those consuming
higher protein diets additionally gained more lean muscle mass.
Thus, in 2 groups consuming excess calories, while both gained
similar amounts of body fat the higher protein consumption group
additionally put on even more weight - lean muscle weight - as
compared with the lower protein consumption group. It's therefore
important to recognize that when we gain and lose body weight, especially while dieting, the weight loss/gain isn't necessarily all body fat. A portion of that could be our healthy
lean body mass. However, for those wanting to lose body fat, this
new research indicates it's the total calories consumed regardless of food types that are
responsible for body fat increases and losses.

Arlington, Va.— A new study published this month in the Annals of Internal Medicine finds spinal manipulative therapy (SMT) and exercise more effective at relieving neck pain than pain medication. The research reinforces the use of conservative care options as a first line of defense against pain, according to the American Chiropractic Association (ACA). The study divided participants into three groups that received either SMT from a doctor of chiropractic (DC), pain medication (over-the-counter pain relievers, narcotics and muscle relaxants) or exercise recommendations. After 12 weeks, about 57 percent of those who met with DCs and 48 percent who exercised reported at least a 75 percent reduction in pain, compared to 33 percent of the people in the medication group. After one year, approximately 53 percent of the drug-free groups still reported at least a 75 percent reduction in pain; compared to just 38 percent pain reduction among those who took medication. The study also found that despite experiencing limited pain relief, people in the drug group continued using a higher amount of medication more frequently throughout the follow-up period. This finding underscores concerns raised in an April 2011 government report that indicated prescription drug abuse in the U.S. has reached crisis level. "Doctors of chiropractic have long cautioned against the overuse of medication to treat musculoskeletal pain," said ACA President Keith Overland, DC. "We continue to promote drug-free, conservative interventions for neck pain patients before referral for medical management that may result in side effects. Patients deserve to know that there are natural, drug-free options when it comes to pain relief." The American Chiropractic Association (ACA), based in Arlington, Va., is the largest professional association in the United States representing doctors of chiropractic. ACA promotes the highest standards of patient care and ethics, and supports research that contributes to the health and well-being of millions of chiropractic patients. Visit www.acatoday.org.